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Parsvottanasana

intense side stretch pose

Parsvottanasana
  • Stretches back of the legs & back
  • Improves stability
  • Improves flexibility in legs, hips & back
  • Strengthens legs
Contraindications

  • -

GETTING INTO THE POSE
  • From tadasana, take a big step back with the right foot with the heels aligned. Rotate the right foot diagonally forward.
  • Spread the toes and push the big toes into the mat for balance, pull the kneecaps up to activate the leg muscles. The legs are STRETCHED.
  • Keep the hips facing the front of the mat.
  • Activate the bandhas, navel in and up & place the hands on the hips.
  • Look forward and with your back straight, bend forward from the hips over your left leg. Nose goes towards the left toes.
  • Only when your entire upper body makes contact with your leg you relax the neck in line with your spine and bring your nose down to your shin.
  • Place the hands on either side of the left foot.
  • Elbows back.
  • Shoulders away from ears.
BREATH
  • Inhale: Make length between the back heel and the sitting bones, the front toes and the sitting bones & the sitting bones and the crown.
GETTING OUT OF THE POSE
  • Inhale: Push into the feet to stand up straight.
  • Exhale: step back into tadasana.
PREPARATORY POSES
SUBSEQUENT POSES
  • Hanumanasana | Split pose
  • Parsvottanasana namaskar | Parvottanasana with reverse praying pose
REPLACEMENT POSES
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